Category Archives: WOD

10/12/2020 – WOD

Strength
a) Front Rack Lunges – 5×10 (heavier than last wk – 1st set can be light)
b) DB Bent-over Rows – 5×10 (each arm – heavy. Keep belly button down)
—Superset a/b every 3 minutes. 

Conditioning
10 RFT
5 SDLHP 135/95#  (RX+ = 155/105#)
7 Burpees (no jump)
9/7 Cal Assault Bike

WOD Notes: Goal is 15-20 min. You should be able to do quick singles on the SDLHP or touch n go a few sets together, but shouldn’t feel like a paperweight. Reset monitors on bikes each round. 

Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off

10/10/2020 – WOD

Conditioning
For Time (w/ a partner)
400m Sled Drag 135/90#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
50 DB Thrusters 60/40#
150/120 Cal Row
50 DB Thrusters 60/40#
50 C2B Pull-ups  (RX+ = 40 Muscle-ups)
400m Sled Drag 135/90#

WOD Notes: Goal is sub 30. You will drag the sled at the same time. C2B Sub = chin over bar or ring rows. DB Thrusters should feel a little heavier than normal (at least 5# more in each DB). Switch every 10-15 cals on the rower.

10/9/2020 – WOD

Strength
a) Back Squat – Build to a heavy single, then 2 sets max reps at 75% (8+)
b) Ring Rows – 4×12
c) L-Sit/Tuck – Accumulate 3 minutes

Conditioning
Make-up/Skill Day!

10/8/2020 – WOD

Strength
3 Position Snatch – Floor + Low Hang + Hang @ 75-80% x 6 Sets

Conditioning
4 RFT
100 Yards Farmers Carry 70/45# DB’s
4 Wall Climbs  (RX+ = 72ft HS Walk)
20/16 Cal Assault Bike

WOD Notes: Goal is 12-16 min. FC is to the other side of the street. You will start outside with DB’s on mats. Try to not drop DB’s on the cement, if so do it lightly!

Assistance
a) DB Bench Press – 5×10 (heavy)
b) Glute Ham Raises – 4×12  (sub: Hip Extensions)

10/7/2020 – WOD

Strength
3 Position Clean – Floor + Low Hang + Hang x 5 Sets @ 75-80%
—Work on technique. 1-2 sets should feel challenging.

Conditioning
For Time
15 Hang Squat Cleans 135/95#
1 Rope Climb 20ft
400m Run 
12 Hang Squat Cleans 185/125#
2 Rope Climbs 20ft
600m Run 
9 Hang Squat Cleans 205/135#
3 Rope Climbs 20ft
800m Run 

WOD Notes: Goal is 15-20 min. HSC should be done in 1-3 sets each rd. RC sub = 3x pulleys, 2x up/downs, or 10/15/20 RR by rd. Run scale = 250ft/400ft/600ft versa by round. 

Assistance
Weighted Sit-ups – Tabata. Accumulate 100 Reps

10/6/2020 – WOD

Strength
a) Jerk (3 PJ + 3 Split) – 5×6 @ 65-70%, 1 set max reps PP @ 60% of Jerk
b) Hollow Rock – 5 sets: 30-45 sec
—Superset a/b every 3 min. Goal is to 10+ reps on PP.

Conditioning
5 RFT
10 Devil Press 45/30#
20/16 Cal Ski

WOD Notes: Goal is 12-16 min. DP should be about 5# lighter than you normally use so that you can get 10 reps done in 60 sec or less. 

Assistance
a) DB Lateral Raises – 4×12
b) DB Reverse Flies – 4×15

10/5/2020 – WOD

Strength
a) Front Rack Lunges – 4×12 (50-55% of BS)
b) Pull-ups (Close-Grip) – 5×10
—Superset a/b every 3 minutes. Do 4-5 negatives if you can’t do a PU.

Conditioning
3 RFT
15 Deadlifts 275/185#
20 T2B  (RX+ = 25)
100 Double Unders
—rest 2-5 minutes then:
30/23 Cal Row For Time

WOD Notes: Goal is 10-15 min. DL = 60% (should be able to touch n go 5 reps at a time with short rest). T2B sub = toe through rings or v-ups. You may also combine T2B & another core movement to get your 25 reps. DU sub = 50 DU, 200 singles, or 200ft versa climber.

Assistance
Weighted Plank – 6 sets: 45 sec on / 45 sec off

10/3/2020 – WOD

Conditioning
25 Min AMRAP with a partner
80/65 Cal Assault Bike
60 Wall Balls 30/20# to 10ft / 9.5ft
40 DB Hang Power Cleans 70/50#
250m Carry with 70/50# DB

WOD Notes: Goal is 2+ Rounds. This WOD is “you go, I go” except for the carry where you will go together and carry 1 DB each. DB Hang cleans should feel heavy to where you have to switch every 10 reps at the most. You may carry the DB anyway you’d like. 

10/1/2020 – WOD

Strength
1 Clean n Jerk EMOM x 10 Sets – Work up to a heavy single. Start @ 70%

Conditioning
For Time
20 Power Cleans 185/125#
15 Bar Muscle-ups  (sub: 20 GI Janes)
1200m Run
15 Bar Muscle-ups  (sub: 20 GI Janes)
20 Power Cleans 185/125#

WOD Notes: Goal is 14-18 min. PC = 65% (quick singles – take about 2 min each set). Pick a bar above your height if you can do a strict pull-up. 

Assistance
Weighted Sit-ups – 5×25

9/30/2020 – WOD

Strength
Snatch – 1 every min x 15 sets
—Start light @ 60% & work your way up to a heavy single. Take extra rest if needed.

Conditioning
18 Min AMRAP (w/ partner)
20 Front Rack Lunges 185/125#   (RX+ = 205/135#)
40 T2B
60/50 Cal Ski

WOD Notes: Goal is 3 rounds. Lunges should feel heavy to where you do 6/4 each person. T2B sub = toe through rings or v-ups. If you can do a few T2B make sure to finish the remainder of reps with v-ups or sit-ups. Switch every 10 cals on the ski (they should be sprints).

Assistance
a) DB Bicep Curls – 4×10
b) DB Skull Crushers – 4×10
—Should be challenging for 10 reps. Control the eccentric part.